Bladder control can be affected by a number of factors, ranging from medications to activities like running and cycling. One of the best ways to ensure good bladder control is to eat right and exercise regularly.
Some foods contain nutrients that can help keep your bladder healthy, such as watermelon, cucumbers and parsley. As part of your diet regime you should also consume plenty of fluids such as water and herbal teas as this will help to flush out waste efficiently from your system.
In terms of exercise it is also recommended that you do some light abdominal exercises four times a day which will strengthen your pelvic floor muscles and help improve bladder control.
You can make your bladder healthier this year by taking steps to avoid chronic bladder inflammation (or irritation).
Top 8 ways to keep your bladder healthy
1. Go when you need to go
You might be busy and tempted to hold it when the urge strikes. This is not good for your bladder. If we resist the urge to hold on to urine, it can cause damage to the bladder walls.
It will become more difficult for us eventually. This can increase incontinence symptoms and may lead to more frequent infections of the urinary tract.
It’s OK to “hold it” if your incontinence system causes frequent urges. This is part of bladder training, which we’ll discuss in a future article. As a general rule, you should keep your bladder healthy and go whenever you feel like it.
Relax and move slightly forward as you respond to nature’s call. This will allow your bladder to empty completely. Tenseness can cause your bladder to become constrictive and fail to fulfill its mission.
This increases the risk of irritation and infection. Relaxing and leaning forward will allow your bladder to empty more easily and help you avoid the negative effects of incomplete urination.
2. Drink water regularly and space it out
Drinking less is not a good way to fight urgency. You will not only increase your urine volume, but it could also irritate your bladder and worsen your frequency of symptoms.
To keep your bladder healthy, you should consume the recommended fluids but distribute them throughout the day. Limit your intake to 24 ounces per day. Too much liquid can lead to over-intoxication and a loss of electrolyte balance. This can lead to serious health issues.
Drink 16 ounces water before meals, and 8 ounces after meals. According to DR., water is hydrated when you aren’t thirsty and your urine turns a pale yellow color.
If you have incontinence, an overactive bladder or other issues, stick to 64 ounces of water daily and monitor your urine. To stay hydrated and reduce frequency symptoms, you might not need to drink as much as recommended.
It’s best to limit liquids at least two hours before bedtime. This is especially important if you suffer from nighttime incontinence, frequent urination, or other issues.
3. Get Fiber and exercise to avoid constipation
It may surprise you to know that constipation can negatively impact your bladder health. A full bladder can cause problems with bladder function and pressure on the colon. The pelvic floor can be damaged by straining during bowel movements, leading to problems with bladder continence.
What can you do to keep your bladder healthy? You can keep your bladder healthy by eating a fiber-rich diet, exercising regularly, and maintaining good digestive health. Drinking the recommended daily water intake is important, but you should also consider adding soluble fiber-rich foods to your diet.
Doctors often recommend supplements such as Metamucil powdered or in capsule form if you have difficulty adding these foods to your diet. You can even get a sugar-free version if you have diabetes, or are following a low-sugar diet.
Fiber is not your only friend in the battle against constipation. You can increase your activity by including resistance training or walking in your daily schedule.
When combined with a healthy diet, moderate activity can help your digestive system function more efficiently and prevent constipation. It is possible to prevent constipation from happening by winning the battle against it.
4. Do Kegel Exercises
Your pelvic floor muscles control your bladder’s weight and control urination. This means that you will have more control over your bladder. The Kegel exercises help strengthen your pelvic floor muscles and maintain a healthy bladder.
Kegels are a great idea, whether you have bladder problems or want to prevent them. Here’s how:
- Everyday, try different positions: sitting, lying down, or standing.
- Try to stop urinating by squeezing your pelvic floor muscles
- Keep it for 3 seconds
- Let your muscles relax and wait for 3 seconds
- Repeat the process several times.
- Practice Kegel exercises 3-4 times daily
Kegels can be done discreetly and are very easy to perform. These are extremely helpful if your bladder is healthy. They can also be used to treat incontinence symptoms.
5. Eat for Bladder Health
Your bladder will love fiber-rich foods. However, it is important to avoid certain foods in order to maintain your bladder’s health. Avoid acidity, sugar and spice as these are known to be irritants.
You should be cautious with caffeine and alcohol, such as tea and chocolate. Many people don’t realize the amount of caffeine and alcohol they are regularly consuming.
This resource by Johns Hopkins contains a comprehensive list of foods that should be avoided for healthy bladder function.
You may not find all of these foods and drinks to be bothersome. This means that you will need to decide which foods and beverages you can tolerate and which you can’t. Preventative care is your only goal, so make sure to eat these foods and drinks in moderation.
To help you determine the best diet for you if you have incontinence, or other symptoms such as irritated bladder syndromes, you might consider using a bladder journal. This free resource for a bladder journal is available from the National Association for Continence.
This will allow you to keep track of the food and beverages you have consumed, as well as when it was eaten. You may find relief by reducing or eliminating certain foods and beverages.
6. Cranberry supplements or pumpkin seed extract are good options.
Recurrent UTIs (urinary tract infection) is something you have experienced. You may have heard that cranberry juice and supplements can prevent future UTIs. The truth is, however, more complex than that.
The active ingredient in cranberries is able to stick to the bladder lining and prevent bacteria from adhering to it, thus preventing a bladder infection.
Numerous studies have shown that cranberry juice and cranberry supplement do not contain enough active ingredients to prevent infection.
If you want your bladder to stay healthy over the long term, consider adding cranberry supplementation into your daily diet. Trustworthy brands recommend that you purchase a tablet of concentrated cranberry extract (300-400 mg) twice daily or 8 ounces of pure unsweetened Cranberry juice three times daily.
- AZO Cranberry
- NOW Mannose Cranberry
Pumpkin seed extract may be a good option for those with an overactive bladder. Although the evidence is not conclusive, there is still research and credible studies that have shown a positive effect on OAB treatment when patients were given 500 to 1000 mg daily for 12 weeks.
7. Wear looser clothing
Bacteria thrive in warm, moist environments. Close-fitting clothing traps moisture and heat, which accelerates bacteria growth. To keep your urethra’s area cooler and dryer, choose looser fitting clothing.
Additional pressure can be placed on your bladder and internal organs by tightening your clothing around your abdomen, hips and hips. This increases your risk of developing a UTI or bladder pain.
Wear looser fitting underwear and incontinence pants. Incontinence underwear should fit comfortably but not tight.
Although most of us don’t like to wear larger sizes than we’re used to, increasing the size of your clothes can help you maintain a healthy bladder.
8. Retire from sitting for a while and take a break
The bladder can be damaged by prolonged sitting. People who spend 5+ hours a day more often are more likely to have partial bladder emptying, a higher frequency of urination, or to need to urinate at night.
You should get up at least once an hour if you are seated for a long time due to a job, a disability, or a reason to be at the desk. Do a 5-minute walk, or do a manual task that does not require sitting. What’s the alternative? The alternative?
Standing desks can be placed on top of your existing desk and can adjust to your height. There are both electronic and manual versions. Either way, reducing the amount of time you sit will keep your bladder healthy and your lower back healthier.
Final thoughts
If you have diabetes, you must take extra care of your bladder. The kidneys are not able to filter the urine properly, so it starts flowing into the bladder more frequently. This raises the chances of urinary tract infections (UTIs). To prevent UTIs, try these different measures:
